Just keeping the ball rolling.

Monday, November 8th
[morning HR: 48]
*60' aquajog with 3 x 5' hard, 8' hard (1' rest) & 5 x 30" hard (30" rest)
---ice bath---

Tuesday, November 9th
[morning HR: 49]
*20' warm up
*6k of 400/200 alternating paces (400m goal @ 80", 200m goal @ 60")
actual paces- 82-86 for the 400's.. most were 84, 70-73 for the 200's.
*12' cool down
comments- mixed feelings about this workout. i left it feeling very good about it at first. we did not hit the times on any of them, but we did not ease up on the intensity and we completed the entire workout with solid effort. the wind was brutal this morning, so i figure that changes times by 1 to 2 seconds. after hearing the coach's comments, though, i'm starting to 2nd guess myself. maybe we had worse of a workout than i thought? i knew it wasn't what we wanted, but i was proud that we completed it and did not give up or slow down when we realized we weren't hitting the times. at any rate, we lived to fight another time... right?
*light strength work
*2 x 45" pedestal routine
*30' stationary bike

Wednesday, November 10th
[morning HR: 49]
*6M recovery day at Mountain View Community College
avg paces- first 800m was 10:35 pace!!!, the rest of the miles ranged from 7:17 to 7:32 pace.
comments- nice run. felt great to be on grass and i enjoyed the variety of trails and gentle ups and downs. the first 800m was just a "wake up" so i probably should have tacked on 800m at the end to make it a full 6M run, but i decided my body could use the extra rest these next two weeks?
*4 x relaxed strides
*3 x 10 strength/weight/core work (all done with lighter weights but very fast reps)
---ice bath---
*Jay Johnson back routine
*stability ball core workout
*30' stationary bike

Thursday, November 11th
[morning HR: 49]
*60' aquajog w/ 10 x 90" hard, 30" recovery, 30" hard, 30" recovery
*15' very relaxed run around campus... felt great
*4 x strides

Friday, November 12th
[morning HR: 49]
*23' warm up
*4k time trial on the track
*10' comfortable run
*6 x 200m cruise, 200m float
*7' cool down
total time/ avg pace- 14:43/ about 5:53ish
comments-great morning aside from some digestive issues! :) felt VERY relaxed and comfortable during the 4k. pretty much held it at the same pace the entire run. i probably should've started a little faster as i finished feeling like i could go a few more laps (if it weren't for my desperate need for a bathroom). my arms have been feeling really loose and strong lately- i think the strength work is finally paying off. the 10' were at a decent pace because i felt pretty fresh and light still, and the 200's were great. stayed relaxed but still got after it. very happy with this morning and so thankful to God for this health.

Saturday, November 13th
[morning HR: 49]
*8M run
where- brushy creek trail in round rock, texas!!
total time/ avg pace- 60:18/ 7:32
comments-nice run. spent the first 4.5 with jake easing into the run. turned around with an average pace of 7:55 and just felt good and rolled back. last 3 miles were 6:45 to 7:05. having some weird, strong pains in my left foot and ankle though, so no strides for now. not worth pushing things at this point. just need to make it 7 more days!!

Sunday, November 14th
[morning HR: 51]
Rest day.

Total mileage run for the week: 32M.
Total mileage cross training (10'=1M): 18M.
Total number of runs: 5!!

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